davejester
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Test Subject: Dave Jester
Slightly smaller than average test subject, been training for 3 of the past 5 years, interrupted by a few things mainly gluten intollerences and have been out for almost a year. At biggest was 12st and would like to get back there and follow it up by a nice cut in a year or two. Starting stats: 5ft 6 3/4 :) and 9st 12 1/2 Goals: Bulk, increase strength and grow 1/4 inch :o) Routine: Day 1 - Legs and Abs
Squats - 1 x 20
Squats - 2 x 8
Leg Press 3 x 10
Legs Curls 3 x 12
Calf Raises 3 x 20
Incline Crunches - 3 x Failure
Leg Raises - 3 x Failure
Day 2 - Chest and Arms
Incline Bench Press - 3 x 8
Flat Dumbbell Bench Press 3 x 10
Cable Flys 3 x 8
Close Grip Bench Press 3 x 12
Dumbbell Bicep Curls 3 x 12
Day 3 - Back And Traps
Deadlifts - 3 x 8 Pull Downs - 3 x 8
Single Arm Dumbbell Rows - 3 x 10
Barbell Rows - 3 x 8
Dumbbell Shrugs 3 x 10 Seated Rows 3 x 8
Day 4 - Shoulders And Abs
Seated Dumbbell Press - 3 x 8
Standing Military Press - 3 x 10
Lateral Raises - 3 x 10
Rear Delt Raises 3 x 10
Leg Raises 3 x Failure
Incline Crunches 3 x Failure
Diet:
8AM
50g Buckwheat Flakes, Whole Milk, Sugar
4 Scrambled Eggs Or 30g Pea Protein
Pint Of Water
Multi-Vit
12pm
Jacket Potatoes
Can Of Tuna
Sweetcorn
Fruit / Veg
Creatine
Water
4PM
75g (Dry) Rice
125g Turkey Mince
Peas
Fruit / Veg
Water
8PM
75g (Dry) Rice
Gluten Free Baked Beans (Heinz)
Fruit / Veg
Water
Train
Pre
100g Caffeine if needed
Post
Water
20g Dextrose
30g Pea Protien
12AM
5 Rice Cakes or Gluten Free Crackers
50g Redskin Nuts
Water
Here it goes, wish me luck .........
post edited by davejester - 2011/03/27 23:08:05
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AdamSimpson
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Re:Test Subject: Dave Jester
2011/03/14 08:56:45
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Looks very well planned out mate best of luck, 1 thing im curious about is not doing deadlifts first on back day, personally if i dont do it first my technique goes to **** due to fatigue. how do you find doing deadlifts after already being prefatigued?
You are not your Job You're not how much money you have in the Bank You're not the car you Drive You're not the contents of your Wallet You're not your ****in Khakis You are the all singing all dancing crap of the World.
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davejester
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Re:Test Subject: Dave Jester
2011/03/15 10:07:41
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Yea I hear what your saying mate, dont know if theres any reasons to do big exercises like deadlifts or squats at the beginning or end of your routine? I know when I do my squats first on a leg day im a bit wobbley for the fest of the exercises mebys this would be the same if I done deadlifts first? Something to experiment with I think. On another note diet went well off to a T testerday, pleased with that, only problem is today I have a bad stomache and the runs :( Think it could possibly be the creatine?? Anyone else have problems with it? Regards
post edited by davejester - 2011/03/17 10:48:52
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jw390898
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Re:Test Subject: Dave Jester
2011/03/15 10:43:05
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I prefer to perform the most challenging largest lift first as you will be freshest and these are ultimately your 'money exercises' that you want to get most out of.
Good Luck, I'll stop by and check along - looks well thought out.
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davejester
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Re:Test Subject: Dave Jester
2011/03/17 10:45:33
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Killer leg session lastnight, managed to up the weights on most of my last sets. Feeling it today, also feeling a bit fatigued today, caffeine on standby haha. Diets still going well, feeling full all of the time but supprisingly still feeling hungry  as for the creatine im going to down it to 3g and give it a week or so and see if symptoms chill, might invest in some CEE (apparantly the sides arnt so harsh) Regards
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davejester
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Re:Test Subject: Dave Jester
2011/03/19 12:38:11
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Good chest and arm session, again managed to ad a little weight to some of my reps. Couldn't do CGPB tho, machine was being hogged :) still happy with session tho, pushed myself and I'm a bit tender today lol
On a health note, dropping to 3g creatine seems to have settled the old stomach, I may try upping it again just out of curiosity. Also my seborrheic dermatitis seems to be flaring up a little, gonna keep things as is for the moment but if it gets wore i'm going to have to look at changing something about, could be the creatine again or the pea protein??
Regards
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davejester
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Re:Test Subject: Dave Jester
2011/03/21 21:39:00
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Good back session tonite, done my deadlifts first and went well apart from the fact I put two 15kgs on instead of two 10kgs haha I thought the Rice Krispie kids were in town "Snap, Crackle and Pop" haha Strangely enough I managed the 3 full sets (just). Upped a few other weights aswell so pleased. Q: I do seated rows on the cable fly machine, I can manage the full stack, do I pin up some weight, up the reps or pick another exercise? A: Going to try drop sets Gonna try and get some picks up in the next few days, just for future reference :o) Regards
post edited by davejester - 2011/04/10 22:26:16
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davejester
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Re:Test Subject: Dave Jester
2011/03/24 10:05:21
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Done shoulders lastnight, dunno why but I never feel as if Ive done enough on them. Gotta remember tho that there only small muscles. A little tender thismorning so must be workng.
A know its only been a week and a half on my diet but I am itching to jump on the scales lol Gonna resist tho and give it a couple of weeks. Overall tho feeling good and hopefully get legs done today or tha morra.
Regards
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davejester
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Re:Test Subject: Dave Jester
2011/03/26 10:18:47
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Done legs thursday, upped my squats, left knee felt a bit dodgy so ill give it a bit time before squatting again.
Last night done arms and chest. Again managed to up the weights on a few exercises, don't thing its because of any strength increase, just finding my limits still.
Probably give it a miss tonight as training 3 days in a row cant be good if your aching all over :o) and resume with back and traps tha morra.
Note to self, watch what weights i'm putting on the bar whilst deadlifting haha and take alan keys to gym to tighten the bar up :o)
Regards
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davejester
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Re:Test Subject: Dave Jester
2011/03/27 23:02:45
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Done back tonite, could manage full sets of deadlifts but legs seemed to suffer the most, so going to give the legs a few more workouts before upping the weights.
Overall feeling good, Its only been 4 or so weeks since I got back to training and can feel improvement already. Gonna give it two more weeks till I step on the scales.
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davejester
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Re:Test Subject: Dave Jester
2011/03/29 22:56:40
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Shoulder and abs tonight, managed to up a few weights again. Muscles are feeling fuller, meby off the creatine?, and people are starting to say Im growing so Ill take that as a good indication that im doing something right :o)
Been on the diet two weeks now and training for about four and feel like progress is being made already. Only one concern is that I feel im losing fat which is a good thing in a way but im looking to bulk up a bit. Is dirty bulking such a bad thing?? Or mebys I should re-think my goals
Regards
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davejester
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Re:Test Subject: Dave Jester
2011/04/05 09:02:13
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Weighed myself thismorning, 10 st 2 3/4. So in 3 weeks Ive put on 4 and 1/4 lbs.
Training and diet both going well, weights starting to get to my limits and have decided to add some drop sets into my routine.
Regards
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davejester
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Re:Test Subject: Dave Jester
2011/04/10 22:19:57
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Good chest and arms session tonite, weights keep jumping up so I'm happy. I was reading up on muscle memory, anyone think its something or nothing>?
Had to change the diet around a bit, nock the eggs, milk and nuts on the head. Have incorporated new things such as gluten free pasta and sardines.
Can someone please talk me out of ordering some superdrol or would you say it wasnt such a bad thing??
Photos coming soon i promise :o)
Regards
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jw390898
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Re:Test Subject: Dave Jester
2011/04/11 08:52:42
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davejester
Weighed myself thismorning, 10 st 2 3/4. So in 3 weeks Ive put on 4 and 1/4 lbs.
Training and diet both going well, weights starting to get to my limits and have decided to add some drop sets into my routine.
Regards
Ideal weight gain imo would be 1 - 1.5lbs per week so you look bang on with that just keep thr calories in check as border line excess still.
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davejester
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Re:Test Subject: Dave Jester
2011/04/12 13:25:09
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Nice one mate, as I grow tho the rate of weight gain will slow and I will have to up the intake yea?
Regards
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davejester
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Re:Test Subject: Dave Jester
2011/04/12 23:46:25
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Changed the diet about a bit, now looks something like this:
8AM
50g Buckwheat Flakes
2 Spoons Of Sugar
30g Pea Protein
Pint Of Water
Multi-Vit
12pm
75g (Dry) Rice
150g Mince
Kidney Beans
Choped Tomatos
Chopped Onions
Fruit / Veg
Creatine
Water
4PM
75g (Dry) Gluten Free Pasta
Tin Of Tuna
Fruit / Veg
Water
8PM
Same As 4PM
Train 9pm
Post
Water
20g Dextrose
30g Pea Protien
11:30PM
Tin Of Sardines In Tomato
4 Slices Of Gluten Free Bread
Water
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davejester
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Re:Test Subject: Dave Jester
2011/04/14 21:52:18
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Good back session tonite, legs felt a bit stronger when deadlifting, may up the weight a bit next time. Struggling with grip when doing shrugs a bit, any tips? Upped the reps on the pull downs to 10, as soon as I hit the 10 ill up it to 12, dont tnink there would be any benefit upping them more than that so Ill try some drop sets afta that.
Regards
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RUNT
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Re:Test Subject: Dave Jester
2011/04/16 22:24:49
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Love the latter diet bro, the sardines is a great addition as your diet lacks that fat, it's awfully dry, if you are bulking I would add a tablespoon of olive oil with your breakfast, it's minging but a great energiser and brill for lean muscle....
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davejester
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Re:Test Subject: Dave Jester
2011/04/16 22:33:14
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Cheers bud, lovin the sardines at the moment, dunno what I done without them. Thanks for the advice on the olive oil, I will wack a bit in my morning shake :o) could you use vegetable oil?
Regards
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RUNT
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Re:Test Subject: Dave Jester
2011/04/17 13:17:58
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I don't see why not, it's just oil, people recommend olive oil because of the added health benefits, but here we are just talking about adding some oil to your diet.
Something like sunflower would be fine, on that diet you must be a tad bunged up, lol, it's chronic being a coeliac anyway so you may need to grease the tubes, plus a lot of male hormones, including test are manufactured from fats etc...
It will make you gag, i just take a mouthful of orange concentrate, fire it in and gulp holding my nose and then gulp down more orange!!
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